Comparing Nutrients in 1 kilogram Rye Reduced-calorie Bread VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Rye Reduced-calorie Bread	Blanched Almonds	Recommended Dietary Allowance
Energy	70% 2030kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.68g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	41.8% 7.1g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	312% 405g	144% 187g	130g per day for Men 19-50 years
Sugars	31.6% 23g	64% 46.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	316% 120g	261% 99g	38g per day for Men 19-50 years
Protein	163% 91g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	306% 3.67mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.3mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.4% 2.97mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	145% 580μg	123% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.44% 4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.7% 2.8mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Blanched Almonds	Recommended Dietary Allowance
Calcium	76% 760mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	1141% 10.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	388% 31mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	798% 18.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	111% 780mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	507% 279μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	342% 5130mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	12.4% 460g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rye Reduced-calorie Bread vs Blanched Almonds:

• Rye Reduced-calorie Bread has 1.9 times more Vitamin B1 and more Vitamin B12 than Blanched Almonds.
• While Blanched Almonds contain 3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 84.8 times more Vitamin E than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Blanched Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both Rye Reduced-calorie Bread as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Rye Reduced-calorie Bread vs Blanched Almonds:

• Rye Reduced-calorie Bread has 8.7 times more Selenium, 27 times more Sodium and 10.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 3.1 times more Calcium, 7.7 times more Copper, 12.2 times more Magnesium, 4.1 times more Manganese, 6.2 times more Phosphorus, 6.7 times more Potassium and 4.5 times more Zinc than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Blanched Almonds have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Rye Reduced-calorie Bread has 10.3 times more Omega 3, 2.2 times more Carbohydrate and 1.2 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 2.9 times more Energy, 18.1 times more Fat, 10.7 times more Saturated Fat, 17.4 times more Omega 6, 2 times more Sugars and 2.4 times more Protein than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.